Glute bridge

3 × 15-20  ·  Equipment: No equipment, Mat

Muscle groups: Legs & glutes

How to do glute bridge

1. Lie on your back with your knees bent and feet flat on the floor near your glutes.
2. Place your arms at your sides with palms down for stability.
3. Brace your core and squeeze your glutes.
4. Lift your hips until your body forms a straight line from shoulders to knees.
5. Hold for a second squeezing your glutes without arching your lower back.
6. Lower in a controlled way until you touch the floor and repeat.

Mistakes to avoid

• Don't arch your lower back as you rise; the lift should come from the glutes, not the back.
• Position your feet so your knee is over your ankle, neither too close nor too far.
• Don't rush the movement; lower slowly to keep tension on the glutes.
• If you feel hamstring cramps, move your feet slightly closer to your glutes.

Progression

• Start with 3 sets of 15 reps and add 2-3 each week.
• Once you master the form, hold for 2 seconds at the top squeezing the glutes.
• Add load by placing a dumbbell or band over your hips.
• Progress to single-leg bridges or feet-elevated bridges on a bench once it gets easy.